ʻAʻole he mea kanu wale nō ka paukena! E aʻo kākou e pili ana i nā pono kupaianaha o ka paukena no ke olakino.

He mea pono ʻole ka paukena i loko o ko kākou mau home a me nā lumi kuke, ʻeā? ʻAʻohe mea e like me ka paukena e hana i kahi meaʻai ʻono a i ʻole e ʻai me ka pudding laiki. Akā ua ʻike anei ʻoe, ma waho aʻe o kēia meaʻai ʻono, he meaʻai nui ka paukena e hāʻawi ana i nā pono kupaianaha i ko kākou olakino? I kēia lā, e kamaʻilio kākou e pili ana i nā mea huna olakino kupaianaha i hūnā ʻia i loko o kēia paukena maʻamau.

ʻO ka mea mua, he aha ka paukena?

I ka ʻōlelo maʻalahi, he lālā ka paukena o ka ʻohana Cucurbitaceae, nona nā mea kanu e like me nā kukama, nā melona, ​​a me ka paukena. ʻOiai he nui ka poʻe e manaʻo nei he mea kanu ka paukena, ma ke ʻano ʻepekema, he hua ka paukena no ka mea e ulu ana ia mai ka ʻāpana hua o ka pua. Eia naʻe, ʻoiai mākou e hoʻohana nei ia mea e like me ka mea kanu i ka kuke ʻana, ʻaʻole ia he mea e noʻonoʻo ai.

ʻAʻole wale ka ʻono o nā paukena, akā he mea momona hoʻi kā lākou mau hua. Loaʻa i ka paukena i loko o ka pahu i kūʻai ʻia ma ka hale kūʻai nā pono olakino like me nā paukena hou. No laila, maʻalahi loa ka loaʻa ʻana o nā pono o nā paukena i ka makahiki holoʻokoʻa.

He aha nā pōmaikaʻi nui o ka ʻuala no ko mākou kino?

ʻAe, e nānā kākou i ka mea nui loa: he aha nā pono o ka ʻai ʻana i ka paukena no ko kākou kino?

No ka ʻili nani a olakino hoʻi

He hoaaloha maikaʻi ka paukena no ka mālama ʻana i kou ʻili i ke olakino a me ka ʻālohilohi. ʻO ka wikamina C, nā minelala, a me nā carotenoids i loko o ka paukena e hāʻawi i ka ʻili i ka makū a me ka meaʻai e pono ai.

ʻO ka mea kūikawā, ʻo ka beta-carotene, kahi antioxidant ikaika e hāʻawi ana i ka paukena i kona kala ʻalani, kōkua i ka hōʻemi ʻana i ka pōʻino o ka lā a me ka pilikia o ka maʻi ʻaʻai ʻili. Kōkua pū ia i ka hoʻolohi ʻana i ke kaʻina hana ʻelemakule.

E hoʻokala i kou ʻike maka.

"ʻO ka ʻai ʻana i ka paukena e hoʻomālamalama i kou mau maka" he moʻolelo a mākou i lohe ai mai ko mākou wā kamaliʻi. He ʻoiaʻiʻo. Hoʻololi ʻia ka beta-carotene i loko o nā paukena i ka huaora A i loko o ko mākou kino. He mea nui kēia huaora A no ka hana olakino o ko mākou mau maka. He mea nui loa ia no ka ʻike pō a me ke olakino o ka cornea.

Maikaʻi no ke olakino o ka puʻuwai

Aia ka paukena ma ke poʻo o ka papa inoa o nā meaʻai e kōkua ai i ka mālama ʻana i kou puʻuwai olakino. ʻO nā minelala i loko o ka paukena , e like me ka potassium, magnesium, a me ka calcium , kōkua i ka hoʻoponopono ʻana i kou puʻuwai a kaohi i kou koko.

Eia kekahi, ʻo ka fiber i loko o ka paukena e kōkua i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole i loko o ke koko.

Ka palekana ma kona kiʻekiʻe loa

Ke maʻi pinepine nei ʻoe? A laila pono ʻoe e hoʻohui i ka paukena i kāu meaʻai. No ka mea, aia i loko o ka paukena nā meaola he nui e like me ka Vitamin A, C, E, Zinc, a me ka Iron, nā mea e pono ai no ka hoʻoikaika ʻana i ka ʻōnaehana pale o ko mākou kino. No laila, kōkua ka paukena i ka pale ʻana i nā maʻi like ʻole a ho'ōla koke inā loaʻa kahi maʻi.

E mālama i ke olakino o ka ʻōpū

He meaʻai maikaʻi loa nō hoʻi ka paukena no kā mākou ʻōnaehana hoʻoheheʻe. ʻO ka fiber i loko e pale aku i ka paʻa ʻana o ka ʻōpū a hoʻomaʻalahi i ka ʻai ʻana. Eia kekahi, kōkua kekahi o nā mea i loko o ka paukena i ka hoʻoulu ʻana i nā bacteria maikaʻi i loko o ko mākou ʻōpū a kāohi i nā bacteria ʻino. ʻO ka amino acid cucurbitin i loaʻa i nā hua paukena ua ʻōlelo ʻia e kōkua i ka pale ʻana i nā ilo.

Kōkua i ka lilo ʻana o ke kaumaha

He meaʻai maikaʻi ka paukena no kekahi e hoʻāʻo nei e hoʻemi i ke kaumaha. He haʻahaʻa nā calorie o ka paukena a kiʻekiʻe i ka fiber. ʻOiai he kiʻekiʻe i ka fiber, hoʻomāʻona ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi. Kōkua kēia i ka kaohi ʻana i kou makemake a kōkua iā ʻoe e kaohi i kou kaumaha.

He aha ka waiwai o ka paukena no ka meaʻai?

E nānā kākou i nā waiwai meaʻai o hoʻokahi kīʻaha (e pili ana i 245 gram) o ka paukena i moʻa ʻia.

E makaʻala i kēia mau mea i ka wā e ʻai ana i ka paukena

ʻOiai he meaʻai olakino loa ka paukena, aia kekahi mau mea e pono ai ke makaʻala.

• E makaʻala i ke kō a me ka ʻaila: ʻO nā mea i hoʻomoʻa ʻia e like me ka pai paukena, nā ʻōwili paukena, a me kekahi mau mea inu he nui ke kō a me ka ʻaila i hoʻohui ʻia. No laila e pale i ka ʻai pinepine ʻana i kēia mau mea. ʻOi aku ka maikaʻi o ka kuke ʻana i ka paukena ma ka home me ka liʻiliʻi o ke kō.
• Nā pae Potassium: He kiʻekiʻe iki ka potassium i loko o nā paukena. ʻAʻole kēia he pilikia no ke kanaka olakino, a he mea pono maoli nō ia. Eia nō naʻe, ʻo ka poʻe me ka maʻi puʻupaʻa a i ʻole ka poʻe e lawe ana i nā lāʻau lapaʻau e hoʻopilikia i ka hana o nā puʻupaʻa, pono e kamaʻilio me kā lākou kauka ma mua o ka ʻai ʻana i nā meaʻai waiwai nui i ka potassium e like me ka paukena. No ka mea, inā ʻaʻole hiki i nā puʻupaʻa ke hoʻopau pono i ka potassium, hiki i ka pae potassium i loko o ke koko ke lilo i mea kiʻekiʻe loa. Kāhea mākou i kēia ʻano '(Hyperkalemia)'.

Nā ala ʻono e hoʻohui i ka paukena i kāu meaʻai

Mai kaupalena iā ʻoe iho i nā kīʻaha paukena wale nō. Hiki iā ʻoe ke hoʻohui i ka paukena i kāu mau meaʻai ma nā ʻano like ʻole.

• Supa paukena: E hana i kahi supa paukena ʻono ma ka hoʻohui ʻana i ka waiū niu.
• Smoothies: E hana i kahi smoothie ʻono ma ka hoʻolapalapa ʻana a me ka wili ʻana i ka paukena, e kāwili pū me ka maiʻa a me ka yogurt.
• Nā Salakeke: ʻOiai ka paukena maka, hiki ke ʻoki liʻiliʻi ʻia a hoʻohui ʻia i nā salakeke. Akā, mai poina e holoi a hoʻomaʻemaʻe maikaʻi.
• Hoʻomoʻa ʻia: Hiki iā ʻoe ke ʻokiʻoki i mau ʻāpana liʻiliʻi, hoʻomoʻa me kahi ʻaila ʻoliva liʻiliʻi, ka paʻakai, a me ka pepa, a ʻai.